Dance Medicine Workshop: Nutrition for Dancers. By: Danielle Mach, MS, RDN, LDN, ACSM EP-C

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Eugene Wiggins
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1 Dance Medicine Workshop: Nutrition for Dancers By: Danielle Mach, MS, RDN, LDN, ACSM EP-C

2 Objectives To gain overall nutritional knowledge of relationship of nutrition to dancing. Understand the associations of nutrition with body image, injuries and hydration and how it impacts performance Learn how to put together a quick and healthy snack Learn the importance of planning ahead for fueling and performance success

successfully get through your workouts without injury and help you recover in between

3 Body Image and Nutrition Schools of Thought Thin, lean physique = better dancer Thinner doesn t always mean better performance Nutrition Purpose: to give you energy to successfully get through your workouts without injury and help you recover in between workouts Advocates for Body Diversity and Positive Body Image Jenifer Ringer Ebony Williams Misty Copeland

4 Metabolic Demands A dancer can burn between calories in a 90 minute dance session How long are your dance sessions? How many sessions do you complete in a week? What other types of exercise are you doing in a day? Dancing provides cardio as well as strength work which puts added stress on the body contributing to inflammation After your dance sessions, the goal should be to decrease inflammation for proper recovery to prevent any future injury What can help decrease inflammation?

$Injuries and Nutrition Bone stress injuries are amongst the highest in runners and dancers Risk of developing a bone stress fracture or stress reaction is highest when body weight is$

5 Injuries and Nutrition Bone stress injuries are amongst the highest in runners and dancers Risk of developing a bone stress fracture or stress reaction is highest when body weight is low, bone density is low, caloric intake is low and exercise is high (>12hr/week) In one study, 46% of participants experienced a bone stress injury when all of the above risks were present

Short duration (<60min) = water Moderate to high intensity >60min = sports drinks with 6-8% carbohydrate

6 Hydration for Dancers Avoid losing >2% body weight lost from sweat More than 2% lost can result in early fatigue, CV stress, inc risk of heat illness, and poor performance What do I drink and when? Short duration (<60min) = water Moderate to high intensity >60min = sports drinks with 6-8% carbohydrate solution i.e. Gatorade Eat salty foods prior if you know you re a salty sweater Rehydrate enough to replenish all your sweat losses

7 Hydration for Dancers (cont d) How can you know if you lose 2% of your body weight in sweat? Weigh yourself before and after a workout i.e. 120lb person loses more than 2lbs during a workout session = >2% loss of body weight How do you know how much is enough to replenish sweat losses? For every pound lost, drink 16-24oz of fluid to replenish fluid

Healthy Snacking Eating every 2-3 hours helps maintain energy levels Plan snacks ahead of time and keep them in

8 Fueling Strategies for Dancers What obstacles do you face when trying to eat during the day? What are some major barriers to eating consistently during the day? Healthy Snacking Eating every 2-3 hours helps maintain energy levels Plan snacks ahead of time and keep them in your bag for easy access when you re in a rush A winning snack includes carbohydrates and protein Fruit with nut butter or handful of nuts Carrots with hummus Protein bar Energy bites

Snack Time: Energy Bites These energy bites are a great way to fuel on the go and be satisfied. They are also really easy to make and can make a lot at one time.

9 Snack Time: Energy Bites These energy bites are a great way to fuel on the go and be satisfied. They are also really easy to make and can make a lot at one time. Portion them out in sandwich bags and you ll be set for the week! Ingredients: Nut or seed butter = healthy fats and protein Oatmeal = whole grains and fiber Dried fruit = antioxidant rich Honey = natural sweetener that contains B vitamins Dark chocolate chips = antioxidant rich Flaxseed = omega 3 fatty acids (anti-inflammatory)

10 Practice Planning Let s practice planning a day Step 1: Pick a day maybe it s your busiest day of the week? Step 2: Write down activities you do during the day in each time slot Step 3: Identify times where you can fit in food Step 4: Write down meals, snacks, and hydration

11 Conclusion Depending on the hours committed to dancing, metabolic demands can become very high and more food is needed to fuel and recover from workouts throughout the day It is important to hydrate and eat throughout the day to maintain energy levels, properly recover and reduce risk of injury Winning snacks include both carbohydrates and protein Plan out your snacks and pack them with you for easy access to consistent fuel

12 Questions?

Sports Nutrition for Volleyball Athletes

Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall